15 Tips to Avoid Holiday Weight Gain

I’ve heard all sorts of “statistics” about how much weight the average person gains during the holidays—5 pounds, 8 pounds, 10 pounds. But what’s the truth? A study published in the New England Journal of Medicine found that the average person “only” puts on about one pound between mid-November and the beginning of January. That’s slightly comforting. The bad news is, the researchers found that the extra holiday padding didn’t come off during the following year—and slapping on an extra pound every time Thanksgiving rolls around can add up to a BIG gain.

Have no fear! You can still enjoy the special sweets and treats of the season without blowing your diet if you strategize. Here are some of my best tips to keep you on the straight and narrow (for the most part, anyway!) as the season’s festivities swing into full gear.

1. Begin with Breakfast
Starting your day with a satisfying morning meal—especially one that includes protein—can help prevent overeating at holiday meals and parties later in the day. In a hurry? Grab a nonfat yogurt and a piece of fruit. Got some extra time? Whip up an egg white omelet with lots of chopped veggies and some reduced-fat cheese.

2. Never Go to a Party Hungry
Have a light snack (100 to 200 calories) about an hour before you make your entrance. This will help take the edge off so you don’t dive into the first edible item you lay eyes on. Smart snacks include apple slices with 1 level tablespoon peanut butter, 2 rice cakes topped with sliced turkey, and a string cheese with a banana or orange.

3. Wear Something Fitted and Fabulous
You’re less apt to eat when you’re feeling great about how you look (and conscience of how snug your clothes are fitting).

4. Hang Out with the Talkers, Not the Eaters
Eating is contagious. You don’t want to surround yourself with the people pigging out.

5. Watch the Alcohol
Alcohol is a double whammy: it’s loaded with calories and it lowers your inhibitions, which means you end up eating more than you planned. Stick with wine or champagne (one medium goblet), wine spritzers (one or two glasses), or light beer (two cans or bottles, max).

6. Nix Noshing
Nibbling and grazing between meals is a problem year-round for many people, but it hits an all-time high during the month of December, when cookie platters, boxes of chocolates, and seasonal baked goods begin to pop up everywhere. All those extra bites and sips can add up to hundreds or thousands of calories per week if you’re not careful. That’s why it’s especially important to maintain a structured eating schedule throughout the holidays and be super-mindful of the extracurricular munching.

7. Follow My “Rule of One"
By keeping your portions in check, you can enjoy every highlight of your favorite holiday meals without going overboard. Stick with just ONE of each deliciously tempting hors d’oeuvre, one plate of food, one alcoholic drink, and one dessert (or a sliver of two, if you can’t decide).

8. Give Leftovers a New Home
If you’re hosting Thanksgiving or a holiday party, pack up the leftovers and divvy them up among your guests. This way, you won’t be tempted by containers of rich holiday food lurking in your fridge for days after the event.

9. Shop ‘Til You Drop
Turn your countless mall excursions into mini-workouts. Park in one of the farthest lots, take the stairs instead of the escalator, walk from store to store at a brisk pace, and carry your own bags (don’t pass them off on your husband or kids). If you have the extra time, take an extra lap around the whole mall and do some window shopping—who knows, you might even spot that one gift you’ve been struggling to find in a store you don’t normally frequent.

10. Stand Up To Food Pushers
Your family members may pressure you to eat more than you’re comfortable with, or guilt you into sampling rich foods that you’d rather leave off your plate. My best advice is to be polite but firm and pay attention to the way you phrase your response. You might respond, "That looks really delicious but I’m full and working hard to not overeat." In other words, say something that will enable you to deny the dish without hurting anyone’s feelings.

11. Take the Boy Scout Oath—Be Prepared!
Keep your purse or desk stocked with healthy, portion-controlled emergency snacks. I like small bags of nuts mixed with dry cereal, nutrition or granola bars (200 calories or less), soy crisps, and portable fruit, like apples and bananas. Having an appealing snack stash can help you fight the urge to gobble down tempting, calorie-laden seasonal treats at the office, convenience stores, and coffee shops when hunger strikes. If you’re traveling during the holidays, follow the same advice: pack your own healthy snacks for the car, plane, or train so you’re less vulnerable to making bad choices!

12. Make Exercise a Priority
Your schedule may be even more hectic than usual, but it’s more important than ever to make time for exercise. Staying active helps you burn off extra calories from stuffing, rich desserts, candy, and other holiday indulgences, and it’s also a great way to counteract the stress that often accompanies family get-togethers and holiday planning. Aim for at least 30 minutes of moderate activity every day (walking counts!).

13. Be Selective About Your Splurges
Choose a few special events or parties that you look forward to all year and plan to indulge at those celebrations. The rest of the season, stick to your normal, healthy eating and exercise habits. As I always tell my clients – they’re called holi-days, not holi-weeks or holi-months!

14. Let Go of the Guilt and Move On!
Indulging and enjoying special treats is part of the holidays. If you ate a bit more than you intended to and feel the guilt creeping in, accept that you allowed yourself to enjoy something you wanted, and then wipe your slate clean. Don’t let a night of splurging taint your mood or your food choices the next day.

15. Devote Time to Yourself
All the shopping, planning, and traveling makes this time of year stressful, and many people turn to food to cope. Now more than ever, it’s important to set aside a few minutes of “me time” every day to relax and reboot. Take a short break from your to-do list to listen to calming or motivational music, take a steamy bath, do some simple breathing exercises, or roll out your yoga mat for a few sun salutations. Give yourself the gift of a few quiet moments of peace and reflection.

Wishing you a wonderful holiday season filled with love, laughter, and good health!

All the best,
Joy Bauer

Food Cures is Now an App!

If you have an iPhone, I strongly encourage you to run (digitally, of course!) to the App Store and download my FREE app called Joy Bauer Food Cures. It’s the perfect complement to my new Food Cures website, which is brimming with sound nutrition and lifestyle advice for preventing and treating high cholesterol, type 2 diabetes, arthritis, migraines, and other common health conditions.

The goal of Food Cures is to customize a specific diet plan that takes into account your own personal health struggles. The app makes it easy to search for information by health condition, so you can quickly identify tips and advice that are most relevant to your life. Each condition includes a list of the best foods to eat and foods to avoid…so you know exactly what to eat to beat migraines, osteoporosis, IBS, and more. You’ll periodically be prompted to upgrade your app, and with each upgrade you can take advantage of the new conditions, content, and features we’ll be adding to the app — so stay tuned!

Every day, my app features a new tip highlighting the health benefits of one particular food — anything from Apricots to Zucchini. It’s super easy to browse through healthy tips from previous days, or search the food database to look up specific foods you want to know more about. The information is straightforward and “easy to digest” (pun intended!).

There’s also a Healthy Living tab, which offers advice on foods that can help you look younger, feel more energetic, and even live longer. Here, you’ll find tips for boosting mood, a guide to the best foods for thick, shiny hair, and my top ten list of superfoods. We’ve got you covered from head to toe!

You’ll also have access to a recipe index filled with quick, simple recipes that are tagged by condition, so you can select the healthiest meals based on your own personal health history. And, since the recipes are stored right in your phone, they’re easy to pull up when you’re at the grocery store shopping for ingredients. I love technology!

From the app, it’s easy to sign up for my weekly e-mail newsletter, which delivers even more health and nutrition information right to your inbox. You can also link directly to my website for access to even more nutrition and health information and to get started with finding your personal, customized Food Cure.

I hope you’ll download my new app, give it a try, and let me know what you think. I welcome your feedback!

An Ode to Vegetables

There’s a reason vegetables are the foundation of almost every diet and healthy eating plan in existence. Not just one reason…several. First and foremost, vegetables are incredibly nutrient-dense. They’re loaded with the vitamins and minerals our bodies need to function at their best. Second, they’re rich in fiber, which helps keep us full, lower cholesterol, regulate blood sugar, and lower risk of chronic diseases like heart disease and diabetes. Third, vegetables aid in weight management. That’s because vegetables (particularly non-starchy vegetables) are high-volume, low-calorie foods that fill you up and displace more calorie-dense foods in your diet.

How Much Should You Be Eating?

According to the USDA MyPyramid, adults should eat at least 2 to 3 cups of vegetables per day. “One cup” is equivalent to 1 cup of raw or cooked vegetables, 1 cup of vegetable juice, or — here’s where it gets a tad tricky — 2 cups of raw, leafy greens (lettuce, spinach, kale, chard, etc.). Because non-starchy vegetables like lettuces, peppers, onions, tomatoes, cucumbers, mushrooms, carrots, and celery are so low in calories, they’re “unlimited foods” in my book, which means you definitely don’t have to stop at 2 to 3 cups. Starchy vegetables like potatoes, corn, peas, and winter squashes are more calorie-dense than non-starchy varieties, so I advise sticking to just 1 cup of these vegetables per day.

Healthy Ways to Prepare Vegetables

Just because it’s a vegetable doesn’t mean it’s automatically diet food. Veggies that are battered and fried, swimming in butter or oil, or topped with creamy sauces, marinades, or dressings can deliver a huge calorie blow. Here are some smart, slimming ways to prepare vegetables and keep their nutritional goodness intact.

• Try roasting vegetables. Roasting gives them a sweet, nutty flavor that can win over even the most reluctant veggie eater. Cut vegetables into bite-sized pieces, mist generously with oil spray, and roast at 400 degrees until they’re soft and browned. That’s the basic method, but the real trick is to get creative with seasonings. Roast cauliflower with curry powder, or broccoli with garlic, low-sodium soy sauce, red pepper flakes, and a drizzle of sesame oil. Top roasted asparagus with grated Parmesan cheese, or roast carrots with ginger and a touch of honey. And although starchy vegetables (white and sweet potatoes, butternut squash, etc.) roast up beautifully, they’re more calorie-dense, so it’s worth your while to learn scrumptious ways to roast the non-starchy varieties.
  
  
• Do a quick sauté. Sauté your favorite vegetables in a wide skillet over medium-high heat. Just be careful with the oil, which can add lots of unnecessary calories; use an oil mister or measure just 2-3 teaspoons into the pan (just enough to lightly coat the entire surface of the skillet). Try sautéed spinach and mushrooms with garlic, sautéed zucchini with fresh herbs and a squeeze of lemon — or sauté kale or Swiss chard and finish with a drizzle of rich, sweet balsamic vinegar.
  
  
• Get grilling. Like roasting, grilling lends a deep, delicious flavor to vegetables. Slice eggplant, zucchini, yellow squash, and bell peppers into planks and marinate them in low-cal vinaigrette dressing or another reduced-fat marinade for about an hour (whole Portobello mushroom caps are terrific, too). Then, toss the veggies onto a hot grill, and cook for about 5 minutes per side or until tender.
  
  
• Add a tasty topper. Sprinkle broccoli with reduced-fat cheddar cheese, doll up a baked sweet potato with nonfat plain Greek yogurt and chives, or top steamed vegetables with a dollop of spicy salsa.
  
  
• Nuke ‘em. My microwave is my go-to tool for steaming vegetables. I just sprinkle a bowl of fresh green beans, snow peas, broccoli, or cauliflower with a few tablespoons of water and desired seasonings, cover the bowl, and microwave for a few minutes until tender-crisp. I also microwave sweet and white potatoes when I don’t have time to bake them in the oven. It takes about 15 minutes to microwave a batch of 4 medium potatoes.
  

A Quick, Fun Family Meal Idea

Looking for an easy-to-make meal that your kids will love? In my house, Turkey Tacos are a sure thing — they’re nothing fancy, but we never have leftovers. They’re even a hit with my kids’ picky-eater friends! And nobody has ever suspected the low-calorie swaps: lean ground turkey meat and reduced-fat shredded cheese. If you have extra time, set up bowls with chopped peppers, carrots, and sweet corn that your kids and their friends can add on their own. Or pick your favorites — any vegetable can go into a taco.

Another great reason to try my Turkey Tacos is that they’re made with ingredients that boost your overall health. The lean ground turkey is low in artery-clogging saturated fat (unlike fatty ground chuck), so it’s a smart choice for individuals looking to lower their cholesterol, manage diabetes, or shed a few pounds. The tacos get topped with calcium-rich, low-fat cheese, which boosts bone health and may help ward off osteoporosis. (For more delicious recipes and information on what foods can help manage your specific health concerns, visit my new site, FoodCures.com!)

Turkey Tacos

Ingredients

• 1 pound extra-lean ground turkey breast
  
• 1 packet (1.25 to 1.5 ounces) taco seasoning, mild or hot, plus water as indicated on
  package
  
• 2 cups chopped or shredded lettuce
  
• 1 large tomato, finely chopped
  
• 1 cup shredded reduced-fat Cheddar cheese
  
• 7 hard or soft taco shells
  
• Salsa and/or hot sauce (optional)
  

Preparation

1. In a large skillet, cook the turkey over medium-high heat until browned. Drain the fat. Stir in the taco seasoning and water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, 5 to 6 minutes.

2. Evenly divide the turkey mixture, lettuce, tomato, and cheese among the taco shells. Top with salsa and/or hot sauce if you like.

Makes 7 servings

Per serving: 171 calories, 21 g protein, 10 g carbohydrate, 5 g fat (1 g saturated), 29 mg cholesterol, 248 mg sodium, 2 g fiber; plus 106 mg calcium (10% DV)

Have Your Candy and Eat It, Too!

Of course I’d never classify candy as health food (ahem!), but I also know the power of a sweet tooth. If you’re following my online weight loss plan, the good news is, you don’t have to live without candy! Once you hit Step 3, you can enjoy a small portion your favorite sweet as your Everyday Extra. If you’re new to the plan, your Everyday Extra is the 150 calories per day that you get to spend on any food you like — including chocolate, jellybeans, peppermint patties, and other popular treats. NOTHING is off limits!

Below, I’ve put together a list of some of my favorite diet-friendly candies. I’ve also listed the exact portion you can enjoy as your Everyday Extra. As you’ll see, some of the treats below also qualify as a Healthy Extra since they’re made with pure 70% dark chocolate or have other nutritional benefits to offer. You can enjoy treats with the “Healthy Extra” tag as early as Step 2, which means starting on day 8!

Bring on the CHOCOLATE…

Chocolate, our favorite guilty pleasure, is no longer as guilty! Research shows that even small amounts of dark chocolate rich in cocoa flavonoids can help lower blood pressure, improve blood flow, and even lower LDL (“bad”) cholesterol. The trick is to choose varieties made with at least 70 percent cocoa or cacao and, in keeping with my Healthy Extra guidelines, moderate your portions to about 150 calories or one ounce per day. Unfortunately, milk chocolate doesn’t offer the same health benefits, so I highly encourage you to make the switch to dark if you haven’t already.

Lindt Excellence 70% Cocoa Bar:
Though Lindt also offers their “70% Cocoa” bar in a 3.5-ounce size, I prefer the small 1.2-ounce package. That way, you can guiltlessly enjoy the whole 170-calorie bar in one sitting…and don’t need to rely on your willpower to break off only a few squares of the larger bar.

Healthy Extra or Everyday Extra Portion: One 1.2-ounce bar (170 calories) or 3 squares of a 3.5-ounce bar (165 calories)
Everyday Extras should be 150 calories or less, but I was flexible here and allowed a few extra calories.

Scharffen Berger 70% Cacao Bittersweet Chocolate Bars:
Like Lindt, Scharffen Berger offers a personal-sized (1 ounce) bar so you can get your chocolate fix without overindulging.

Healthy Extra or Everyday Extra Portion: One 1-ounce bar (140 calories)

Newman’s Own Organics Super Dark 70% Cocoa Chocolate Bar:
Another delicious pure dark chocolate bar! Look for the smallest size (2.25 ounces).

Healthy Extra or Everyday Extra Portion: 3 squares (165 calories)

Trader Joe’s “70% Belgian Cacao” Dark Chocolate Wedges: This 3.5-ounce wheel of chocolate is cut into 16 small wedges, perfectly portioned at just 35 calories per piece. The chocolates are packaged in a cute round metal tin, so you can pop out a wedge and conveniently store the rest for later. (And you can reuse the tin to store tissues, aspirin, or even jewelry in your purse.)

Healthy Extra or Everyday Extra Portion: 4 wedges (140 calories)

If you’re not in the mood for plain dark chocolate, here are some fun twists on the standard bar.

Q.bel Crunchy Crispy Dark Chocolate Wafer Rolls: This treat is a delicious cross between a cookie and a candy bar. For just 120 calories, you get two crispy wafer cookies completely enrobed in 52% dark chocolate. This candy doesn’t quite meet my “70% cocoa” standard, but it’s a delightful splurge every once and awhile.

Everyday Extra Portion: 1 package (120 calories)

Sweetriot: Sweetriot chocolate-covered cacao nibs have quickly become a favorite of celebs…along with the rest of us! Their nibs—or “peaces”, as Sweetriot calls them—deliver dark, rich cocoa flavor and a double dose of antioxidants: one from the cacao nib (a tiny piece of roasted cacao bean at the center of each “peace”) and another from the dark chocolate that coats the outside. Sweetriot’s nibs come in three flavors—50%, 65%, and 70% chocolate—but I obviously encourage you to go for the full 70% to maximize the health benefits.

Healthy Extra or Everyday Extra Portion: 1 tin (140 calories)

Endangered Species Chocolates: Endangered Species makes a wide variety of 100% ethically traded, exotic-flavored chocolate bars, but I particularly love their bite-sized selections because they do the portion controlling for you. Their “Dark Chocolate with Cranberries & Almonds” individually-wrapped chocolate squares have 50 calories and are made with delicious 72% dark chocolate.

Healthy Extra or Everyday Extra Portion: 3 squares (150 calories)

Dark Chocolate Covered Nuts: Though the standard dark chocolate nuts you’ll find at stores probably aren’t coated with 70% dark chocolate, they still have their own nutritional perks to offer. Whether you choose almonds, cashews, peanuts, or pecans, you’re getting a blast of protein, fiber, and healthy fats from the nuts, along with that delicious hit of chocolately goodness. Because this treat is super calorie-dense, you’ll definitely need to limit yourself to a small handful to stay below my 150-calorie cut-off. Savor them slowly!

Healthy Extra or Everyday Extra Portion: 8 to 10 nuts (around 150 calories); check package labels since brands will vary

Nestle Dark Chocolate Raisinets and Cherry Raisinets: Though the package doesn’t state the percent cocoa and I’m guessing they don’t meet my 70% cutoff, these two new Raisinet varieties are a darker, healthier spin on the milk chocolate originals. Plus, their fruity raisin and cherry centers give you a little dose of vitamins, minerals, and antioxidants, which certainly can’t hurt.

Healthy Extra or Everyday Extra Portion: 3 level tablespoons Dark Chocolate Raisinets (135 calories) or Cherry Raisinets (150 calories)

York Peppermint Patties: Who doesn’t love the classic combo of chocolate and mint? Even though the coating probably isn’t 70% dark chocolate, York Peppermint Patties are still a safe way to satisfy a sweet tooth without going whole hog.

Everyday Extra Portion: 1 regular-size (1.4-ounce) pattie (140 calories) or 3 miniatures (150 calories)

Dylan’s Candy Bar Chocolate Covered Sunflower Seeds: These rainbow-colored candies are coated with milk chocolate, not dark, but they still have an edge on most candies because you get a shot of nutrition from the sunflower kernels buried underneath. Sunflower seeds add some protein, fiber, and minerals like magnesium to this treat—not bad, considering it’s candy!

Everyday Extra Portion: 2 level tablespoons (130 calories)

HARD CANDIES

Hard candies are a smart choice because they automatically pace you. They take a while to finish (as long as you suck or lick, not chomp!), so you get to savor the sweetness for a bit and stretch your sugar calories. As long as you limit yourself to a few pieces, you can’t do that much damage. Here are a few of my favorites in the hard candy category:

See’s Gourmet Lollypops: From the legendary California-based candy company See’s Candies, these pops come in four sophisticated, desserty flavors: vanilla, chocolate, butterscotch, and café latte. I love them all—but I’m biased to vanilla!

Everyday Extra Portion: 1 lollypop (80 to 90 calories) – plus extra calories leftover to spend!

Atomic FireBalls: Unlike some addictive sugary candies that you can swallow by the handful, Atomic Fireballs are a great “one and done” candy option. They’re hard as a rock, so you can’t bite through them (don’t try, you’ll break a tooth!)…and after you finish one flaming sucker, you’ll be ready to give your mouth a rest.

Everyday Extra Portion: 4 individually-wrapped fireballs (140 calories) – if you can handle four of these guys!

Lifesavers and Jolly Ranchers: If you gravitate towards fruity flavors, suck on a Lifesaver (15 calories) or a hard Jolly Rancher (23 calories). My advice is to stash just a few in your purse or desk drawer rather than a full bag, so you don’t get carried away. Both candies are readily available in a wide variety of fun flavors.

Everyday Extra Portion: 10 Lifesavers (150 calories) or 6 Jolly Ranchers (140 calories)

CHEWY CANDIES

Most chewy candies are pure sugar, so there isn’t really a nutritional advantage to choosing one variety over the next. But if you’re looking for a diet-friendly treat that won’t throw you off track, I suggest choosing portion-controlled candy packs or candies that come in bite-sized pieces, so you can have a fair number of nibbles without flooding your system with sugar and calories.

Jelly Belly Jellybeans: Jelly Belly jellybeans come in dozens of fun flavors and they’re tiny, so each little bean has just 4 calories. I love their new “Cocktail Classics” collection, which features three brand new flavors—mojito, pomegranate cosmo, and peach bellini—along with three old favorites—margarita, pina colada, and strawberry daiquiri. How else can you enjoy a pomegranate cosmo for less than 5 calories?!

Everyday Extra Portion: 35 jellybeans (140 calories)

Smarties: These retro candies have just 25 calories for an entire roll—now that’s a calorie bargain!

Everyday Extra Portion: 6 rolls (150 calories)

Panda Licorice Bars: Panda licorice has a simple, clean ingredients list, a soft, chewy texture, and, unlike a lot of licorice-flavored products, actually contains real licorice extract. Panda makes pre-portioned 100-calorie bars in three flavors: original black licorice, raspberry, and cherry. Some studies show that natural licorice can help relieve pain from stomach ulcers and relieve indigestion, but it can also raise blood pressure, so you’ll want to avoid eating large amounts of this candy if you have hypertension.

Everyday Extra Portion: 1 bar (100 calories) – plus extra calories leftover to spend!

Crystallized Ginger: Crystallized or candied ginger is made by cooking slices of fresh ginger root in sugar syrup and then drying the slices to create a chewy texture. These candies have a pungent bite, which may encourage you to nibble slowly and keep you from going overboard. Added bonus: ginger is a potent anti-inflammatory and a natural remedy for nausea.

Everyday Extra Portion: 1.5 ounces (around 150 calories)

Florida’s Natural Au’some Treats: Though I still consider them a sweet treat, Florida’s Natural Au’some Nuggets and Sour Strings are made with over 60% real fruit and fruit juices. Plus, they come in pre-portioned, 50-calorie pouches to help you keep a lid on snacking. These fruit chews are a terrific step up from sugary gummy bears and traditional fruit snacks.

Everyday Extra Portion: 3 pouches (150 calories)

Eat Scrumptious Food… and Lose Weight!

I have received many, many questions from people following my online weight-loss program asking how to incorporate the recipes in my new cookbook, Slim and Scrumptious, into their daily menus. If you’re familiar with my online program or my weight loss book Your Inner Skinny (previously published in hardcover as Joy’s LIFE Diet), you know the diet is divided into four different Steps. Below, I’ve listed every recipe in the cookbook, as well as which Steps each is appropriate for, so you can easily add them to your meal plan. I’ve also included any sides or extras you should consider adding to round out your meal.

If you’re a member of my online program, I’m excited to share that I’ve added a selection of my favorite recipes from Slim & Scrumptious to the Recipe Index and Meal Planner, so these are completely free to you! The recipes that have been added to the online program are starred (**) in the list below for easy reference. Of course, the rest of the recipes listed here can be found in the cookbook. I hope you’ll try a whole bunch—and be sure to post comments letting me know what you think after you’ve made them!

Note: The meals below are designed for women following my plan. If you are a man or an active woman under age 40 who does more than one hour of cardiovascular exercise at least six days each week, you may eat unlimited portions of lean protein (egg whites, meat, chicken, turkey, fish and seafood, and tofu) with any of the meals listed here.

Follow me on Facebook and Twitter for even more delicious meal ideas!

BREAKFASTS

• **Maple-Pumpkin Oat Muffins: One muffin + ONE of the following protein options: 6-ounce container nonfat (plain, flavored, or Greek) yogurt or 1 hard-boiled egg or 3-4 hard-boiled egg whites (Steps 2, 3, 4)


• Eggs Benedict with Yellow Pepper Hollandaise: 1 serving (Steps 2, 3, 4)


• Italian Sunday Brunch Bake: 1 serving (Steps 2, 3, 4)


• Strawberry Shortcakes with Sweetened Ricotta: 1 serving pancakes with toppings (Steps 3, 4)


• Double Chocolate Pancakes with Strawberry Sauce: 1 serving with topping (Steps 3, 4)


• Pumpkin Pancakes with Maple Créme: 1 serving with toppings (Steps 3, 4)


• Apricot Almond Oats: 1 serving (Steps 3, 4)

LUNCHES

• Asian Noodle Soup: 1 serving (Steps 1, 2, 3, 4)


• Tofu Tomato Soup with Parmesan Toast: 1 serving (with 1 slice toast) + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)


• Bite-Sized Chicken Meatball Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)


• Creamy Curried Cauliflower Soup with Melted Spinach: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)


• Roasted Chicken and Rice Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)


• Cream of Broccoli Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)


• **Parm and Pepper Egg White Salad: 1 serving + 1 toasted whole grain English muffin + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon (Steps 2, 3, 4)


• Pistachio Chicken Salad: 1 serving , served atop a bed of mixed greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon + baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)


• Sicilian Quinoa Salad: 1 serving + baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

DINNERS

• White Chili Fiesta: 1 serving + Skinny Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Brazilian Seafood Stew: 1 serving + Skinny Salad + any HALF serving fruit (Steps 2, 3, 4)


• Italian Chicken and Sausage Stew: 1 serving + Skinny Salad (Steps 2, 3, 4)


• Ratatouille Lentil Stew: 1 serving + Skinny Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• **Buffalo Chicken Chili with Whipped Blue Cheese: 1 serving with topping + Skinny Salad (Steps 2, 3, 4)


• Tandoori Chicken Burgers with Carrot Raita (no starch): 1 serving with raita + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Tandoori Chicken Burgers with Carrot Raita (with starch): 1 serving on half a whole wheat bun + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Garden Lentil Burgers: 1 serving (with optional mustard, ketchup, or salsa) + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• AJ’s Mac-n-Cheezy: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Turkey Tetrazzini: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Chicken Fettuccine Alfredo with Sun-Dried Tomatoes: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Summery Pesto Pasta: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Pasta with Turkey Bolognese: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Halibut and Rotini with Spring Pea Puree: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Spaghetti with Shrimp and Fennel: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• **Chicken Lettuce Wraps : 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Mediterranean Meatloaf (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Mediterranean Meatloaf (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Chipotle Chicken (no starch): 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Chipotle Chicken (with starch): 1 serving + ½ cup brown or wild rice or ½ cup whole grain pasta or½ baked sweet or white potato (Steps 3, 4)


• Upside-Down Pan Pizza with the Works: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Sesame Chicken Tenders: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Chicken Cacciatore: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)


• Joy’s Turkey Meatballs with Easy Marinara Sauce (no starch): 1 serving topped with ¼ cup (1 ounce) shredded part-skim mozzarella cheese (no bread or pasta) + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Joy’s Turkey Meatballs with Easy Marinara Sauce (with starch): 1 serving over ½ cup whole grain pasta + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Braised Turkey Sausage and Cabbage: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)


• Chicken Cordon Bleu: 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 2, 3, 4)


• Turkey Thyme Meatballs with Lemony Cream Sauce: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Lemon-Sage Chicken Breasts (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Lemon-Sage Chicken Breasts (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Crispy Parmesan Chicken: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Beef and Bell Pepper Stir-Fry (no starch): 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)


• Beef and Bell Pepper Stir-Fry (with starch): 1 serving + ½ cup brown rice (Steps 3, 4)


• Spice-Rubbed Flank Steak with Chimichurri (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Spice-Rubbed Flank Steak with Chimichurri (with starch): 1 serving + ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Beef Tenderloin with Fig Reduction: 1 serving with sauce + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Spicy Pork Tacos with Sassy Slaw: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Herb-Roasted Pork Tenderloin (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Herb-Roasted Pork Tenderloin (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Hoisin-Glazed Salmon: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)


• Shrimp Scampi with Broccoli Rabe and Red Pepper: 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Spicy Shrimp Jambalaya: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Fish Tacos with Buttermilk-Parsley Dressing: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Creole Catfish with Cucumber-Radish Slaw: 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 2, 3, 4)


• Cod and Lentils with Smoked Paprika Sofrito: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Lemon-Dill Salmon Cakes (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• Lemon-Dill Salmon Cakes (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)


• **Baked Tilapia with Spicy Tomato-Pineapple Relish (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• **Baked Tilapia with Spicy Tomato-Pineapple Relish (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

VEGGIE SIDES

• Bacon-Wrapped Brussels Sprouts: Enjoy 1 servingin place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)


• Roasted Squash with Pine Nuts: Enjoy 1 serving in place of ½ cup brown or wild rice, ½ cup whole grain pasta, or ½ sweet or white potato at lunch or dinner. (Steps 3, 4)


• Slow-Roasted Tomatoes: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Creamed Spinach: Enjoy 1 serving in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)


• Balsamic-Glazed Pearl Onions: Enjoy 1 serving in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)


• Summer Squash Tian: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Cinnamon-Sugar Sweet Potato Fries: Enjoy 1 serving in place of ½ cup brown or wild rice, ½ cup whole grain pasta, or ½ sweet or white potato at lunch or dinner. (Steps 3, 4)


• **Crispy Kale: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)


• Roasted Cumin Cauliflower and Carrots: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

HEALTHY EXTRAS/SNACKS

• Caramelized Onion Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)


• Tangy Guacamole: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)


• Buttermilk Ranch Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)


• Roasted Red Pepper Bean Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)


• Slim-Style Hummus: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)


• Flavored Almonds (Cinnamon-Sugar, Dark Cocoa, or Chipotle): 1 serving (Steps 2, 3, 4)


• Soft-Baked Chocolate-Cherry Oatmeal Cookies: 1 serving (Steps 2, 3, 4)


• Silky Pumpkin Pie Custards: 1 serving (Steps 2, 3, 4)


• Banana Pecan Bread: 1 serving (Steps 2, 3, 4)


• Berry Berry Crisp: 1 serving (Steps 2, 3, 4)


• Cinnamon Cheesecake Fondue: 1 serving + 5-10 whole strawberries for dipping


• Tropical Sangria: 8 ounce (1 cup) serving (Steps 2, 3, 4)


• **Frozen Hot Chocolate: 1 serving (any variation) (Steps 2, 3, 4)

Cole's "Bauer Power" Smoothie

My cookbook, Slim & Scrumptious, hit the bookstores this week -- sooooo exciting! So in the spirit of celebrating its birth, Cole and I had a "Smoothie Off" this morning. Ian, jesse and Ayden were the judges.

The kitchen is a total mess and I'm trying to be a good sport. Yes, Cole won. Here's his award-winning recipe.

Add the following ingredients into a blender and mix:

1/2 cup vanilla, nonfat yogurt

5 whole strawberries

1/2 cup raspberries

1/2 cup blueberries

1/2 banana

1/2 cup skim milk

1 generous cup of ice cubes

Makes 3.5 cups (2 generous servings)

Matzah Lasagna for Passover

This is one of the most interesting recipes I've come accross. It's from one of my wonderful New York neighbors.... thank you Hinda Bodinger!! I lightened up Hinda's orginal recipe with reduced fat cheese and swapped in whole wheat matzah. Please give it a shot,....and if you do, tell all! Its very cool.

Matzah Lasagna

1 box of whole wheat matzah (rinse each matzah in water as you use it -- no need to soak)
4+ cups of tomato/pasta sauce
1 pound bag frozen, chopped, spinach, thawed
1 pound part-skim ricotta cheese
1 egg
1 teaspoon garlic powder
2 cups grated parmesan cheese
2 pounds shredded, part-skim mozzarella cheese
Roasted vegetables, (to save time, feel free to purchase roasted veggies at store; eggplant, zucchini, yellow squash, red peppers, mushrooms, onions, etc.)
½ cup water
*Optional chopped fresh basil, cilantro and fresh arugula to include in one of the sauce layers, along with about 4-5 cloves of lightly sautéed garlic
Lasagna pan or roaster aluminum foil

1. Spoon about a cup of the tomato sauce to form a thin layer on the bottom of the pan

2. Cover with a layer of gently moistened matzo, breaking to fit without overlapping

3. Squeeze spinach dry and in a medium size bowl, mix with ricotta cheese, the egg and the garlic powder.

4. Place the spinach mixture evenly on the matzah

5. Spoon on another layer of the tomato sauce.

6. Cover with a generous sprinkling of the parmesan, followed by the mozzarella.

7. Next, a layer of moistened matzah

8. Then, a layer of roasted vegetables

9. Cover with sauce, parmesan and mozzarella.

You can add about a ½ cup of water to the uncooked lasagna at this point. Cover with aluminum foil and bake at 350 degrees for about 50 – 60 minutes.
You can remove the foil for the last 10 minutes.

ML can be made in advance, cooled and frozen, ...or refrigerated and reheated in the oven.

Enjoy and Happy Passover to everyone who is celebrating!

My Turkey Meatballs are Cover Girls!

RUN and buy a copy of Woman’s Day magazine! They excerpted a few of my “Guilt-Free” comfort food recipes from Slim and Scrumptious, my brand new cookbook.

Holy pasta…..my meatballs and spaghetti made the front cover spread (yes, you can eat meatballs and spaghetti and still be in the best shape of your life!). The inside pages of Woman’s Day also provide you with my secret ingredients for healthy Mac and Cheese, Turkey Tetrazzini, and Crispy Parmesan Chicken. My mom and mother-in-law may have already snagged all copies in the New York area – my apologies!!

Here’s the link to learn more about my new book and recipe picks. http://bit.ly/anGwNk

Please try one, two, three or all of them…. And let me know what you think! I genuinely love all feedback.

Peanut Butter Spaghetti!

After a long day of soccer games, my kids begged me to make Peanut Butter Spaghetti. I forgot how much we looooove this recipe. It's my guilt-free version of classic Cold Sesame Noodles which is typically oozing with fat and calories.

The picture looks lame.... bland and boring, but this dish really does taste amazing. For some added color and nutrition, I typically toss the pasta with chopped scallions, cucumbers and carrots--but since our soccer team came in first place (Go Express!), I left the veggies on the side per my kid's request. For 1.5 cups, it's only 430 calories and provides 9 grams of fiber!

Give it a try and let me know what you think!

Joy's Peanut Butter Spaghetti
serves four

12 ounces whole wheat spaghetti
2 teaspoons sesame oil
3 Tablespoons natural peanut butter
¼ cup low-sodium, low-fat chicken broth
¼ cup soy sauce, low sodium
1 tablespoon sugar
1 tablespoon rice wine vinegar
½ teaspoon optional hot sauce or Tabasco sauce (only for “spicy-lovers” like Cole Bauer!)
1 small cucumber, peeled, seeded and chopped
6 baby carrots, chopped (about ½ cup)
½ cup minced scallions
Salt and freshly ground black pepper to taste

1. In a large pot of boiling, salted water, cook the whole wheat spaghetti according to package directions, until al dente. Drain the spaghetti, and toss with the tablespoon of sesame oil.

2. In a small bowl, stir together peanut butter, broth, soy sauce, sugar,and rice wine vinegar (add optional hot sauce, if you choose). Stir until smooth.

3. Toss the noodles with the sauce – make sure to thoroughly soak up all the sauce on the bottom of the bowl. Add the chopped cucumber, baby carrots and half the scallions. Toss to combine and season with a pinch of salt and pepper to taste. Spoon into a serving bowl and top with the remaining scallions. Serve hot, cold, or at room temperature.

*Note to moms: Only if you must, leave off the scallions, carrots and cucumbers.

1 Serving = ¼ of recipe (about 1.5 cups)
Calories: 430
Protein (gm): 17
Carbohydrates (gm): 73
Total Fat (gm): 9.5
Saturated Fat (gm): 1.5
Cholesterol (mg): 0
Sodium (mg): 653
Fiber (gm): 9

Youngest Joy Fit Club Member

Gina Before at 284 pounds....
Gina currently at 140 pounds....

Meet my friend, Gina Pizzo. Gina struggled with obesity and endured nasty name calling throughout her childhood. After the heartbreak of her mom's passing to breast cancer, she made a triumphant effort to finally lose weight and gain back her health.

Gina is a first year college student who has lost the "Freshman Forty" versus gaining the "Freshman Fifteen". And if that's not enough of a feat, she lost one hundred pounds the year before starting college. That's a total of 140 pounds!

Joy, Gina and Dennis (Gina's wonderful dad!) at the Today Show 3.15.10

She is truly an amazing young woman with a smile that will make you melt. Click on this link to watch her inspiring story http://bit.ly/dAxX0z

Pasta with (Pumpkin) Meat Sauce

Just made this for dinner and my kids devoured it! They watched me mix pumpkin into the sauce and still licked their plates clean,.... really.

Here's the simple 1-2-3 recipe:

1. Prepare whole wheat rotini or penne pasta according to directions, drain and set aside in covered pot.

2. Brown one package (1 pound - 1.25 pounds) ground turkey meat, at least 90% lean. When turkey is cooked through, add one 26-ounce jar of marinara sauce (I used Ragu Light, no sugar added) and 1/2 cup 100% canned pumpkin puree. Mix thoroughly until bubbly hot.

3. Add turkey pumpkin-tomato sauce to pasta and toss. Top with 1 cup reduced fat shredded cheddar cheese or 4 Mexican cheese and thoroughly mix until cheese is melty and blended throughout pasta.

Try it and let me know what you think!!

Food Network Meets Joy Fit Club

This morning I met two wonderful people -- Paula Deen and Kim DiMondo. Paula needs no introduction and is truly one of the nicest, most down-to-earth women ever. We shmoozed about everything from chocolate crumble to the lack of seatbelts in the 70s. Her sons were incredibly handsome, personable and just as lovely. Jack is her first and only grandson and is drop dead gorgeous!

Kim DiMondo is my newest Joy Fit Club member. She is pure sunshine. For today's blog I'm sharing her personal weight loss story below (in her own words). I'm certain you'll feel inspired.

Kim DiMondo Story
As a child, a burn trauma led me to seek security, comfort and love in food which began my 25 year battle with obesity. Despite loving parents, family and friends who desperately wanted to help, I was never able to obtain a healthy body weight.

From childhood into adulthood I was on a perpetual archeological dig, hunting for a treasure map to a thin body. Seeking out easy solutions, I tried diets that started on Mondays & Sundays. I ate foods that were low calorie, low carb, no carb, and tasted like cardboard. I exercised, took diet pills, went to diet doctors, starved myself, and of course had my thyroid examined multiple times. But still my A+ efforts failed.

It’s no coincidence that the rest of my life was also unmanageable. Beyond the insanity of my dieting woes was the emotional anguish of literally carrying the weight of an 8th grader. I was unhappy in corporate America, but had no idea what career would suit me, and no self esteem to find out. Instead, I was an overachiever who disguised my pain with a cheery smile and uber-friendly personality. I dressed myself well (from the waist up) and avoided my reflection at all costs. I did however use a compact mirror to admire my thin ears and fat-free blue eyes. The irony…I was so big yet felt so invisible at the same time.

Then in April of 2003 I gave up! I resigned to living at 260lbs. and that’s when the answer appeared.

I finally realized that I couldn’t lose the weight because food was a symptom, it wasn’t the problem. It was my mind and spirit that was the issue – my body was a casualty. Once I was willing to accept that I ate over what was eating me, I found freedom. How did I do it? I took action! I got honest and faced my real demons (the reasons why I ate). I let go of my failed diets and put together a food plan that was tailored to my wants/needs. I worked on an exercise plan that was fun and fit into my lifestyle. Then for the 1st time in my life, I saw real results. Not just in my weight loss (that was a fringe benefit) but in how I truly felt about myself from the inside-out.

For the past five years I’ve maintained a 100+lbs. weight loss and live in a normal sized body. But most importantly, I have a healthy mind and spirit that have truly given me a life I love.
Today, I’m a certified weight loss coach and personal trainer and helping others believe that they too can be a success story.

Have a great night everyone!

xo, Joy

My Four Day Whirlwind

My past few days have been a complete whirlwind! I'm currently plopped on the couch in oversized sweats, sipping a mug of low-fat hot cocoa and watching the two-hour Law & Order special from Monday. Life is good :-)

Here's the chaotic recap: woke up in Norfolk, Virginia Wednesday morning to do a spot on the 700 Club. The people involved in booking, planning and producing that show are the NICEST (I even got the host, Kristi Watts, to do some "80 style" dance moves with me on the air). After the show and a great salmon lunch with Kristi and Ivorie, my booker and new pal.... I headed for the airport. My flight back to New York was perfectly planned to get me home in time for a spot on NBC at 5pm. But wait, oh no, La Guardia had a landing freeze and we sat on the runway in VA for two hours!! PANT, PANT.... had no idea if I'd make the segment. Woohoo, I did! By the skin of my teeth... literally ran out of my car and straight into the live spot right next to Jane Hanson(covered in sweat from sheer panic and wearing wrinkled clothing). Puts true meaning to that saying "the show must go on".

On Thursday I met with a company to discuss plans for a new exciting, secret project. Stay tuned!

Friday woke up at the crack of dawn and headed to Boston to give a lecture at Tufts University. I decided to let my kids skip school and come along for the adventure. It was a sold out crowd and truly an incredible honor to speak to their impressive student body and faculty. Tremendous thanks to a few of their departments/clubs for putting together such a TOPNOTCH event -- Food Talk, Tufts Dining services and Tufts Culinary Society, to name a few.

After my presentation I asked Ayden, my 9-year old daughter, what she thought about my talk. I'll end this blog with her classic comment; "well mom, I'm not really interested in the topic so I'm not the best person to ask"

I Think I Love You!

Today was a day I will never forget. I met David Cassidy... I hugged David Cassidy ... David Cassidy kissed me on the cheek!! Thank God I have proof. This picture is right outside Studio 1A at 30 Rock; David sandwiched between Joy and senior producer, Jackie Levin (yup, another die-hard fan).

You'd have to know Joy Schloss-Bauer as a kid to understand the magnitude of this all. I was smitten (certifiably obsessed) with David. I'm talking posters all over my bedroom walls, never missed a single Partridge Family episode, and I knew the words to EVERY one of his songs. A total DC junkie.

This morning was SO fun. Everyone at the show was humming the words to either "I Think I love You"..."I Woke Up In Love This Morning".... or the Partridge Family theme song. People claimed to be loyal fans, but did they really fit the bill? I put them to the test by singing "Point me-ee in the direction of......." and waited to see if they could finish the line. But as suspected, most of the folks had no clue what it was. Rainy Farrell, my good friend and producer certainly knew. She was one of the few who immediately blurted out ALBUQUERQUE! My friend Nancy Shapiro knew it too. So did my brother Dan.... no, he never lusted after DC, he's just super-smart and knows everything (would love to get him on Millionaire and jeopardy).

Wow, what a great day :-) And right now I'm in Norfolk, Virginia at the 700 Club. I have a fun segment tomorrow morning and should have a good story or two...

No-Flub Meatball Sub

My fiber segment got bumped this morning (fancy shmancy animation and all) -- sorry guys. It should be rescheduled for sometime next week. Will let you know when.

Meantime, I have my personal favorite segment tomorrow morning at 9am. Joy's Diet SOS... these segments give me the opportunity to answer real-life viewer emails and questions. Tomorrow's lineup includes a question about "single recipe meals" for a woman who lives alone, a question about excess skin after weight loss.... plus much more. Definitely tune in, it's a fun spot!

What are the Bauers are having for dinner tonight? No-Flub Meatball Subs :-) Here's where the craving came from: a few days ago I was asked to submit a favorite sandwich to Delish.com. A few ideas automatically came to mind....peppery-parmesan egg white salad, turkey topped with hummus and roasted peppers.... but the winner was undoubtedly my turkey meatball parmesan hero. When I was a kid (before I even dreamt of being a nutritionist), my hands-down favorite sandwich was a meatball hero from our local Italian restaurant. It was pure perfection—super moist homemade meatballs, drowning in cheese and marinara sauce, sitting atop a delicious white-toasty oversized bun (ahem!). Nowadays, I make my own healthy version using ground turkey in place of fatty beef or pork for the meatballs, whole grain buns, and reduced-fat cheese. It's low in calories but fat on taste. I just noticed my sandwich recipe went live on msn, so I'm sending you the link and I'm making it for dinner :-)

If you decide to try my creation, please let me know what you think! http://bit.ly/aXvfvp

Happy Sunday

Happy Sunday!
Well, last night was a huge success. Had my parents for dinner... along with Ayden's buddies, Emma and Julia (you'll notice that this time Emma's name is listed first -- that's because when Ayden showed them my blog last night,... Emma asked why she was mentioned second). I call the three of them "The Pigeon Sisters" -- but of course they have no idea who the Pigeon Sisters are, or Felix and Oscar for that matter. Love the Odd Couple! My two older kids, Jesse (15) and Cole (12) were both out for the evening with friends. I made Thai Chicken Lettuce Wraps for dinner and we served Ayden's chocolate muffins for dessert. Everyone thought it was delicious! Red vino for the adults :-)

This afternoon I'm prepping for tomorrow's segment on the Today Show. It's all about FIBER and should hit at about 8:30 am. Try to watch if you're around -- its very informative and has a fancy-shmancy animation off the top.

In the spirit of fiber and regularity... I picked up the biggest, most magnificent blackberries at Cosco this weekend, and tossed them on my oatmeal this morning (1/2 cup oats prepared with water and topped with 2 teaspoons maple syrup and 1 cup blackberries = 250 calories, 12 grams fiber!). Very filling and yummy. For those of you with blood sugar issues, lose the syrup and enjoy the natural sweeteness from the berries.

Enjoy the rest of the weekend! Speak with you tomorrow.

Chocolate Muffins with Ayden

Hi everyone... so I've decided to start a personal blog. Yup, you're about to find out how wacky, fun, and sometimes mundane Joy Bauer's life actually is. Here goes.

Woke up to almost two feet of snow in Westchester, New York this morning and it was totally gorgeous! Looks like a beautiful Norman Rockwell painting. So, my younger daughter, Ayden Jane, has been itching to bake. Full disclosure; at 9 years-old, she's actually a pretty darn good cake decorator and is addicted to watching Ace Of Cakes and Cake Boss (I know, YIKES -- the nutritionist mom and her cake-decorating daughter). Well, we compromised and made Healthy Double Chocolate Muffins. I let her take a few liberties by adding Reeses Pieces to her side of the muffin tin. Later this evening she'll be hosting a "late night hang out" with her two best buddies, Julia and Emma.... and she'll be serving her masterpiece muffins for dessert. Here's Ayden and her finished product (Bravo, Ayden!) ... I'm posting my "Skinny Double Chocolate Muffins" recipe sans Reeses Pieces, for all of you healthy chocoholics. Enjoy!

SKINNY Double Chocolate Muffins By Joy Bauer

1½ cups whole wheat flour (may use 3/4 ww flour and 3/4 all purpose flour)
½ teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
6 tablespoons unsweetened cocoa powder
½ cup plus 1 tablespoon real maple syrup
½ cup unsweetened applesauce
¾ cup skim milk
1 tablespoon strong coffee (optional)
1 teaspoon vanilla
3 large egg whites
¾ cup fat free vanilla yogurt
½ cup semisweet chocolate chips

Heat oven to 325°F degrees. Prepare muffin pan with muffin liners and spray with nonstick spray. Combine dry ingredients in a large mixing bowl. In a separate bowl, combine wet ingredients: maple syrup, apple sauce, milk, coffee, vanilla, egg whites, and yogurt. Add wet ingredients to dry ingredients and stir well to combine. Stir in chocolate chips. Fill muffin cups evenly with batter. Bake at 325 °F for 20 to 25 minutes, or until an inserted toothpick comes out clean. Muffins can be frozen in an air-tight container, sealed freezer bag, or individually wrapped for up to 2 months. For best results, freeze muffins immediately after baking and cooling to room temperature.

Makes 12 muffins (150 calories each)